Resistance Training

Question 1

effects of immobilisation on muscle (6)

Answer 1

• muscle atrophy
• decrease in amount of substrates used by muscles in contraction
• decrease in muscle tension produced
• increased contraction time
• muscle fatigues easily
• reduced strength, power and endurance

Question 2

what is muscle strength?

Answer 2

the maximum force that muscles can generate in a single contraction

Question 3

what is muscle power

Answer 3

rate of performing work (how quickly can you lift a weight)

Question 4

what is muscle endurance

Answer 4

ability of muscles to sustain high output forces repeatedly, over a long period of time

Question 5

how does resistance training increase muscle performance?

Answer 5

induces muscle contractions which improve muscle strength, endurance and power

Question 6

what is the disadvantage of using free weights to provide resistance?

Answer 6

• resistance is not constant throughout range

- the further away the weight is from your body, the more resistance provided by gravity

Question 7

advantage and disadvantage of resistance machines

Answer 7

adv: resistance is constant throughout range
disadv: resistance doesnt adapt to differences in range, so where you’re weaker = more resistance

Question 8

disadv on resistance bands

Answer 8

resistance is not constant throughout range - resistance increases as muscle strength decreases

Question 9

ways of providing resistance (6)

Answer 9

• free weights
• resistance machines
• ankle and wrist weights
• resistance/therabands
• body weight/limb weight
• self resistance

Question 10

what is an indication for isometric exercises?

Answer 10

• joint movement is uncomfortable/contraindicated

- if weakness exists in a specific point of range

Question 11

advantages of eccentric exercises

Answer 11

• greater contraction force produced with lesser effort

- produce greatest strength gains and enhances concentric strength gains

Question 12

what are features of an open kinetic chain?

Answer 12

• distal segment free to move

- movement at single joint

Question 13

what are features of closed kinetic chain

Answer 13

• distal segment fixed

- movement at multiple joints

Question 14

adv and disadv of closed kinetic chain > open kinetic chain

Answer 14

• adv: more functional

- disadv: x much training stimulus for weaker muscles (stronger muscles compensate for weaker ones)

Question 15

what happens to the muscles in adaptation to resistance training? (5)

Answer 15

• increased activation of motor units
• increased muscle hypertrophy
• increase in substrates used up by muscles
• increased enzyme activity during glycolysis
• decrease in mitochondrial density (less mitochondria per muscle area)

Question 15

what happens to the muscles in adaptation to resistance training? (5)

Answer 15

• increased activation of motor units
• increased muscle hypertrophy
• increase in substrates used up by muscles
• increased enzyme activity during glycolysis
• decrease in mitochondrial density (less mitochondria per muscle area)

Question 16

overall benefits of resistance training (5)

Answer 16

• increase in muscular fitness (strength, endurance, power)
• increase in bone mineral density
• improves cardiovascular and psychological functions
• improve quality of life
• improve balance and posture
• limits sarcopenia (loss of muscles)

Question 17

contraindications to resistance training

Answer 17

• when disrupts healing process/surgical repair

- when increases pain and inflammation

Question 18

precautions to resistance training? (4)

Answer 18

• in children and adolescents: impacts growth plates -> interrupt growth
• patients who have cardiac disorder/hypertension: strain and holding breath = problem
• patients with neuromuscular disease
• arthrtis/conditions which limit physical function